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SMOOTHIES
ALL-FRUIT SMOOTHIE
Makes six 6-ounce servings
1/3 cup orange juice
1 cup cantaloupe, cut into 1" pieces
1 cup raspberries
1 cup canned pineapple chunks,
drained
1 cup navel orange segments,
cut into 1" pieces
1 cup strawberries,
cut into 1" pieces
1 medium banana, cut into 1" pieces
1 cup ice cubes
Layer the ingredients in the blender jar in
the order listed. Do not pack fruit tightly
into blender jar. Place cover on blender
jar. Turn blender on and process on
liquefy until smooth, about 30-40
seconds. Turn blender off.
Note: The riper the fruit, the sweeter
the smoothie.
Nutritional analysis per serving:
Calories 92 (0% from fat) • carbo. 22g • prot. 1g • fat 0g
sat. fat 0g • chol. 0mg • sod. 5mg
BANANA-PINEAPPLE FREEZE
Makes two 8-ounce servings
1 cup unsweetened pineapple juice
1/2 medium banana, cut into 1" pieces
1/4 cup instant fat-free dry milk
1 cup ice cubes
Place ingredients in blender jar in order
listed. Place cover on blender jar. Turn
blender on and process on liquefy until
smooth, about 25-30 seconds. Turn
blender off. Serve immediately.
Nutritional analysis per serving:
Calories 152 (0% from fat) • carbo. 32g • prot. 6g • fat
0g • sat. fat 0g • chol. 3mg • sod. 87mg
DIPS/SPREADS/
APPETIZERS
For best results when blending fresh herbs, the
herbs, blender jar and cutting assembly must
be dry and clean.
HUMMUS
Makes 2-1/4 cups
1/2 cup fresh lemon juice
2 cups canned, cooked garbanzo
beans, drained
2 tablespoons water
4 medium garlic cloves, peeled,
quartered
4 tablespoons tahini (optional)
1-1/2 tablespoons olive oil
2 teaspoons salt
1 teaspoon chopped parsley
Place lemon juice, garbanzo beans, water,
garlic, tahini, olive oil and salt in blender
jar in order listed. Place cover on blender
jar. Turn blender on and process on lique-
fy until smooth, about 20 seconds. Turn
blender off. Scrape blender jar with a
spatula. Turn blender on and process an
additional 25-30 seconds until smooth.
Turn blender off. Transfer to a serving
dish, and sprinkle with parsley. Serve at
room temperature.
Nutritional analysis per tablespoon:
Calories 40 (27% from fat) • carbo. 6g • prot. 1g
fat 1g • sat. fat 0g • chol. 0mg • sod. 69mg
MINTED YOGURT SAUCE
Makes two cups
2 cups lowfat vanilla yogurt
1 tablespoon sugar
3 tablespoons fresh mint leaves
Place ingredients in blender jar. Place
cover on blender jar. Turn blender on and
process on purée until well blended,
about 10-15 seconds. Turn blender off.
Serve chilled with fresh fruit.
Nutritional analysis per tablespoon:
Calories 16 (0% from fat) • carbo. 3g • prot. 1g • fat 0g
sat. fat 0g • chol. 1mg • sod. 8mg
Variation: Substitute fruit-flavored yogurt.
MEXICAN SALSA CRUDA
Makes two cups
1 28-ounce can plum tomatoes,
drained
1/4 cup cilantro leaves
2 jalapeño peppers, halved, seeded,
cut into 1/2 inch pieces
1 small onion, peeled,
cut into 1/2 inch pieces
1 teaspoon fresh lime juice
1 teaspoon salt
Place ingredients in blender jar in order
listed. Place cover on blender jar. Turn
blender on and pulse on mix 5-6 times
until coarsely chopped. Turn blender off.
Allow to sit for 1-2 hours to develop fla-
vor. Drain before serving if a thicker salsa
is desired.
Nutritional analysis per tablespoon:
Calories 8 (0% from fat) • carbo. 2g • prot. 0g • fat 0g
sat. fat 0g • chol. 0mg • sod. 76mg
SPICY CRABMEAT DIP
Makes 1-3/4 cups
1/3 cup whole or reduced fat milk
1 cup lowfat sour cream
1/4 cup lowfat mayonnaise
1 can (6 ounces) crabmeat, drained
(about 3/4 cup)
1 tablespoon fresh chopped chives